Date: August 2006
Publication: Smart Parenting
Section and Page: Vegetable of the Month, p.98
Publisher: Summit Media
Section and Page: Vegetable of the Month, p.98
Publisher: Summit Media
Vegetable of the month: Broccoli
The homely, edible flower top-bills veggies in nutritional value and is all muscle when it comes to fighting cancer
This green, Chinese-cuisine staple gets top honors for being packed with nutrients that combat cancer and other heart problems like cataract. According to the US Department of Agriculture's nutrient database, ounce for ounce, boiled broccoli can pack in more vitamin C than an orange and just about as much calcium as a glass of fresh milk. Furthermore, a spear has 3 times more fiber than a slice of wheat-bran bread. Janie Rose Ilustre, Area Program Officer of the Nutrition Center of the Philippines, adds, "In its 100% edible portion, broccoli also boosts the immune system, and has anti-cancer effects."
True enough, a john Hopkins University lab study discovered an enzyme found in broccoli, which neutralized cancer-causing substances before they had a chance to do any cellular damage. (Lab results were published in the April 1994 issue of Proceedings of the National Academy of Science.) A 1999 edition of the journal Nutrition and Cancer reported similar findings by scientists and at Tokyo's Graduate School of Agriculture, this time on the same enzyme's ability to block melanoma skin-cancer cells.
SELECTING
The cauliflower-look alike grows all year round in cool places like Baguio. But if you want to get the best broccolis without leaving the city, you can head on to Landmark and Rustan's Supermarkets, which offer them fresh and green, or big markets like Nepa-Q Mart (Quezon City), that get daily truck deliveries of broccoli from the north.
STORING
Broccoli is highly-perishable, so consume as soon as you can. For proper storage, place in a perforated plastic bag in the ref crisper. This will help broccoli stay fresh for 3 to 4 days. Vegetables require air circulation, so do not seal them in plastic bags. Leftover broccoli can last a little over 3 days in the refrigerator.
PREPARING
The stalks and flowers may be eaten raw, but the best way to cook broccoli is by steaming it for 7 to 8 minutes. Unlike microwaving, steaming and sauteing do not take away broccoli's the vitamins and minerals. You can also add broccoli to your salad, pasta or soup for a very healthy meal. Just go light on the sauce and dressing. Remember that the method of cooking or serving can affect the amount of nutrients retained in broccoli, as with any other vegetable.
The homely, edible flower top-bills veggies in nutritional value and is all muscle when it comes to fighting cancer
This green, Chinese-cuisine staple gets top honors for being packed with nutrients that combat cancer and other heart problems like cataract. According to the US Department of Agriculture's nutrient database, ounce for ounce, boiled broccoli can pack in more vitamin C than an orange and just about as much calcium as a glass of fresh milk. Furthermore, a spear has 3 times more fiber than a slice of wheat-bran bread. Janie Rose Ilustre, Area Program Officer of the Nutrition Center of the Philippines, adds, "In its 100% edible portion, broccoli also boosts the immune system, and has anti-cancer effects."
True enough, a john Hopkins University lab study discovered an enzyme found in broccoli, which neutralized cancer-causing substances before they had a chance to do any cellular damage. (Lab results were published in the April 1994 issue of Proceedings of the National Academy of Science.) A 1999 edition of the journal Nutrition and Cancer reported similar findings by scientists and at Tokyo's Graduate School of Agriculture, this time on the same enzyme's ability to block melanoma skin-cancer cells.
SELECTING
The cauliflower-look alike grows all year round in cool places like Baguio. But if you want to get the best broccolis without leaving the city, you can head on to Landmark and Rustan's Supermarkets, which offer them fresh and green, or big markets like Nepa-Q Mart (Quezon City), that get daily truck deliveries of broccoli from the north.
STORING
Broccoli is highly-perishable, so consume as soon as you can. For proper storage, place in a perforated plastic bag in the ref crisper. This will help broccoli stay fresh for 3 to 4 days. Vegetables require air circulation, so do not seal them in plastic bags. Leftover broccoli can last a little over 3 days in the refrigerator.
PREPARING
The stalks and flowers may be eaten raw, but the best way to cook broccoli is by steaming it for 7 to 8 minutes. Unlike microwaving, steaming and sauteing do not take away broccoli's the vitamins and minerals. You can also add broccoli to your salad, pasta or soup for a very healthy meal. Just go light on the sauce and dressing. Remember that the method of cooking or serving can affect the amount of nutrients retained in broccoli, as with any other vegetable.
***
Side Bar:
TIPS FOR PICKING GOOD BROCCOLI
1. Do get floret clusters that are compact, firmly closed, uniformly colored and bruise-free.
2. Choose broccoli with leaves that are bright green.
3. Select broccoli with firm, thin stalks.
4. Don’t get broccoli that are yellowing, have tiny yellow flowers in the floret, have wilted or discolored leaves, or have slimy spots and thick stalks--these indicate that the broccoli have aged and gone past their prime.
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